Olives are packed full of a lot of essential nutrients, like monounsaturated fats (one type of healthy fat), fiber, vitamin E, and antioxidants.
The healthy fats and fiber content, in particular, can help you feel full for longer because they take longer to digest. “Olives do what you want a snack to do: They’re good for your health and keep hunger at bay until your next meal,” explained registered dietitian Devon Peart (via Cleveland Clinic).
Plus, according to a 2015 randomized, controlled, and single-blind study involving 32 women and spanning 60 days, published in Diabetology & Metabolic Syndrome, a diet high in monounsaturated fats was linked with up to 4.2 pounds of weight loss and lower fat mass, body mass index (BMI), and waist circumference. An older 2008 study done on individuals with type 2 diabetes had similar results (per Diabetes Care).
Olives are also considered to have a low calorie density, with a rating of 1–1.5 for whole black or green olives. However, the total calories in olives differ with the type of olives you consume.
While the vitamin E content in this small fruit hasn’t been directly linked to weight loss, a 2017 study published in Frontiers in Pharmacology found that vitamin E can improve inflammatory status and insulin resistance in obese patients, two health concerns that are closely related to metabolic syndrome. There are, however, some things to consider before consuming this healthy snack to lose weight.